+Tuesday, Friday (or the next day), abdomen (waist), thigh, second humeral head, third humeral head and shoulder
Forearms and calves. You can choose 2-3 movements for each body part.
Yes, you can do 3-6 groups for each movement.
Kick for 7- 10 minutes.
whole body
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Group 1, Group 2, Group 3, Group 4 and Group 5
Five groups of prone chest 10 kg plus 15 kg plus 20 kg plus 10 kg.
Muscle 10 times 6-8 times 6-8 times 4-6 times is not limited.
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5 kg 6-8 and 10 kg were used for the upper reclining chest.
There are 3 groups 10 times in muscle improvement.
square
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The parallel bars have big arms and big breasts.
Flexor and extensor muscle 10 times in three groups, 6-8 times is not limited.
square
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The neck push triangle is added with the starting weight of 5 kg 6- 10,
Lift muscles for 3 groups 8- 12 times without limit.
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triangular
Group 3 10- 15 times plus 5kg 8- 12 initial weight to lift the muscle group on the side,
Unlimited number of parts
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Bend the side triangle, 8- 12 plus 5 kg starting weight.
There were 3 groups after 10- 15 times.
department
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The horizontal arm should start from the weight, starting from the weight.
Flexing and extending the head muscles 3 8- 12 times, unlimited times, unlimited times.
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Press the arm and arm of the lever with the starting weight, and use the starting weight.
Flexing and extending the head muscles 3 8- 12 times, unlimited times, unlimited times.
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After the straight arm, the third arm should start from the weight, and the third arm should start from the weight.
In the three groups, levator capitis 8- 12 times, unlimited times.
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Wrist bending forearm 3 groups 15-20 times plus 5 kg plus 5 kg, no
15-20 times limit
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10 kg plus 10 kg,
Heel and calf 3 groups 15-20 times 15-20 times unlimited times.
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Sit-ups and abdominal straightness
Three groups of leg muscles 25-50 times 25-50 times 25-50 times.
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Some people say that bodybuilding depends 70% on nutrition and 30% on training. I think this statement is ridiculous. For me, bodybuilding has three elements, namely 100% nutrition, 100% training and 100% psychological motivation. Every aspect is equally important, and ignoring one of them will never achieve satisfactory results.
Beginners often focus on training and ignore nutrition. In fact, any training without proper nutrition is futile. We should make a plan according to our physical characteristics and follow it persistently.
starting point
Find out how many calories you consume and consume first. If the weight remains the same, the intake and consumption of calories are roughly the same. If you gain weight, you are eating too little. On the contrary, it indicates excessive consumption. It is important to know this before changing your diet.
In the next five days, write down everything you eat and drink, calculate the total calories, and then divide by five to get the average daily calorie intake. In the meantime, don't change your past eating habits in order to find out the accurate base.
The adjustment of calorie intake depends on the exercise target. If you normally consume 3000 kilocalories a day, you need to increase your muscle mass by 200-300 kilocalories. On the contrary, if you want to lose fat, you should reduce 200-300 kilocalories.
After getting the basic value, it is divided into carbohydrate, protein and fat in proportion. Usually 55% carbohydrate, 30% protein, 15% fat. For the 3200 kcal diet plan, 1.760 kcal should come from carbohydrates (i.e. 440 grams), 960 kcal from protein (i.e. 240 grams) and 480 kcal from fat (i.e. 54 grams). Protein's intake is a little more than one pound of body weight 1 gram.
prescribe a diet
Try to eat every three hours, 5-6 meals a day. Even high-protein drinks and baked potatoes can be eaten as meals. You should add more carbohydrates for breakfast, because you have been on an empty stomach for hours. In addition, the body needs more nutrition after training than at other times. So the first and fifth meals (see the following diet plan) are more important than other meals. Even so, don't ignore any other meal. Because nutrition is holistic, it depends on every meal you eat.
Every meal should include some high-quality protein (protein food containing all essential amino acids), such as eggs, chicken, beef, high-protein drinks and dairy products. In addition, carbohydrates should be included in every meal. I think protein and carbohydrates are synergistic. Insulin is needed to transport amino acids to muscles, and the release of insulin is the response of the body to ingest carbohydrates.
Choose a small amount of unsaturated fat, such as a tablespoon of olive oil a day. In addition, I suggest using fish oil supplements, which will help control cholesterol levels and improve muscle acceptance of insulin.
I only eat a small amount of fruits, because they contain monosaccharides, which easily turn into fat. I suggest not to exceed 1-2 servings of fruit every day. You should also eat some vegetables, which are mainly composed of carbohydrates. I prefer vegetables rich in fiber, such as broccoli and spinach.
It is also important to take some supplements containing vitamins and trace elements, because weight-bearing training brings great pressure to the body and requires more vitamins than usual. I often add some extra vitamin C. It helps to strengthen the immune system and repair tendons. Studies have shown that vitamin C can reduce the secretion of adrenaline, thus inhibiting catabolism. On the basis of these nutritional supplements, try to add a new nutritional product, such as creatine and glutamic acid, in a few weeks. But don't try more than one at a time Only by trying one at a time can we find out whether it is effective.
other
Try to prevent the habit of indulgence, but don't be too hard on yourself. I eat pizza when I want to. If you control yourself too strictly, then eating becomes a chore, which is bad for your psychology. If you are preparing for the game, of course you can't mess around. If you just want to gain muscle, it doesn't matter if you put it once or twice a week.
Diet plan recommended for beginners
The following is an example of a day's diet. It contains 3200 kilocalories and 268 grams of protein. Meal time is for reference only and can be adjusted according to training time and living habits. Heat and protein grams should also be adjusted according to their own conditions.
Times, time, food intake, calories (kilocalories), protein (grams)
6 egg whites and 2-3 egg yolks for the first meal at 7 am.
Oatmeal 200 8
Fruit 80
Two pieces of whole wheat bread 140 6
The second meal 10: 00 am protein and carbohydrate drinks 250 30.
Bread 200 8
Fruit 80
The third meal 65438+ 0: 00 pm chicken breast 0.5 lb 280 54
Rice 200 4
Vegetables 60 6
Before the fourth training class, 3: 30 pm, protein carbohydrate drinks 250 30.
Whey protein supplements and simple carbohydrates 230 are taken immediately after the fifth training at 6:00 pm and 7:00 pm.
About an hour later, beef and steak were 0.5 pounds 430 44.
Baked potato 220 5
Vegetables 40 6
The sixth night 10: 00 oatmeal 200 8
Four proteins 60 12
This plan will help you gain muscle and lose fat. If you don't get enough protein before, you will gain more muscle after adjustment. Muscle metabolism is very active. With the increase of muscle, you will consume more calories than before, which is beneficial to lose fat.
Some people always want to find a magical answer, and the result is often a change of heart. From my experience, it's useless. Remember, once you make a basic plan, you should stick to it. That's how I got here.
Strategy 1: Dinner is high in protein
Developed muscles can be obtained through regular weight-bearing training, high-protein diet and sleep.
Suzuki Masaru Mao, a Japanese sports nutritionist, found that growth hormone, which promotes muscle growth, is secreted when people sleep. Growth hormone can guide amino acids in blood to muscle tissue, so that it can generate new muscle cells and repair damaged muscle cells.
Therefore, bodybuilders should eat high-protein food at dinner or take amino acids before going to bed, so as to carry out the above muscle growth process more effectively and obtain stronger muscle blocks.
Strategy 2: Eat high protein after training.
Scientific research shows that weight-bearing training can also promote the secretion of growth hormone. Because the slight damage to muscle fibers caused by the exertion of weight-bearing training can stimulate the repair function in the body and promote the secretion of growth hormone and the synthesis of amino acids.
After weight training, the secretion of growth hormone can last for about two hours. One or two hours after meals is the peak stage of protein absorption. Eating high-protein food after training can make the peak of growth hormone secretion caused by weight-bearing training consistent with the peak of protein absorption, which is more conducive to muscle growth. The static state of muscle tissue during sleep can further strengthen the above effects, thus getting twice the result with half the effort.
Many bodybuilding champions have successfully used this strategy. They train twice a day, once before lunch (including a nap) and once before dinner (including staying up late). In this way, they provided two opportunities for growth hormone secretion and muscle growth in one day. No wonder they succeeded.
Strategy 3: Eat more every day.
If athletes are often underfed, body fat will accumulate. This sounds contradictory. The fact is that the human body has strong self-regulation ability. If you are often underfed, your body will react like this: when you are hungry, you will hoard fat for energy.
Scientific research shows that the amount of nutrients absorbed by the human body in multiple meals a day is greater than that in three meals a day. According to statistics, the total calorie intake of a group of male athletes in three weeks is 4700 kilocalories. After that, their total daily calorie intake is still 4700 calories, but it is divided into 17 times. In this way, the nutrition of the food eaten many times is almost completely absorbed, athletes will not feel hungry during one day's training, the metabolic rate in the body will increase, and the subcutaneous fat will be obviously reduced.
Some experts in the United States have also proved this point. They asked the athletes to do pedaling exercises. In this way, the longer the pedaling time, the faster the metabolism in the body, and the high-calorie food can just make up for this part of the calories consumed by the body. Experts warn bodybuilders that after each training, they must supplement some high-calorie foods, otherwise they will not only feel tired, but also decrease their metabolic rate and consume a lot of protein in their muscles.
Strategy 4: Pay attention to rice.
In bodybuilding training, energy is mainly supplied by glycogen. The most effective way to supplement glycogen is to eat carbohydrate-rich food before training or competition or at breakfast.
Nowadays, many fitness coaches and athletes begin to regard eating rice for breakfast as an ideal energy supplement. The reason is that rice is digested slowly in the human body, is more easily absorbed by the human body, has a mild blood sugar response, and can maintain energy supply for a longer time. In contrast, although other carbohydrates, such as bread and potatoes, can make the blood sugar content in the human body rise rapidly, it is followed by a sharp drop in blood sugar content at the same speed, which makes athletes feel hungry and weak soon.
Strategy 5: Don't eat sweets on an empty stomach.
It is an effective treatment to drink concentrated sugar water immediately when hypoglycemia occurs during training. However, if you want to eat sweets on an empty stomach before training to increase glycogen storage in your body, it is all wet.
Theoretically speaking, people's blood sugar will rise after eating sweets. At this point, the body will release insulin to convert blood sugar into glycogen, thus returning blood sugar to normal. If you eat sweets on an empty stomach, it will lead to excessive insulin release, rapid drop in blood sugar, and even hypoglycemia, thus forcing the body to release the second hormone, adrenaline, and returning blood sugar to normal. The effects of these two hormones can make people dizzy, have a headache, sweat and feel weak.
In addition, sweets can only provide calories to the body, but they are relatively lacking in nutrients such as vitamin B and cellulose, making it impossible for the body to convert sugar into energy. Excessive sugar and insufficient cellulose in food can easily eliminate the normal flora in the intestine, which can produce vitamins B2, B3, B 12 and folic acid. Therefore, eating sweets on an empty stomach will not only cause hypoglycemia, but also cause nutritional deficiency.
Studies by British physiologists Anna Voss and John Harding show that eating sweets on an empty stomach can also damage the body's absorption of various protein. They put all kinds of protein in a solution with high sugar content, and found that sugar would slowly combine with protein, thus changing the molecular structure of protein and reducing the nutritional value of protein.
Strategy 6: potatoes and eggs
Mixing high-quality protein with protein with less essential amino acids and more nonessential amino acids can improve the biological value of protein. The "potato and egg" advocated by Germans is this kind of protein food with high biological value.
This diet includes 250g of high-quality potatoes with 4.5% protein and a medium-sized egg. If the content of protein in potatoes is less than 4.5%, the consumption of potatoes should be increased proportionally. In addition, due to the high starch and water content in potatoes, athletes should reduce or suspend eating other staple foods as appropriate while increasing the consumption of potatoes.